Pull Down

  1. Sit down on a pull-down machine with a V-Bar attached to the top pulley.
  2. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  3. Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.
  4. Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.
  5. After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
  6. Repeat for the prescribed number of repetitions.  Tip: you may vary attachment.  Any of the following may be used: E-Z bar, multi exercise bar, press down bar, v-barsingle grip handles, low pulley bar, straight bar, curl bar, narrow pull-down bar.

Caution: Avoid the temptation to use a weight so big that you need to start swinging your torso in order to perform the exercise.

 Kneeling High Pulley Row

  1. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
  2. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
  3. After pausing briefly, slowly return to the starting position.